Paul’s Workout Programming for the Week of September 9-14. CrossFit, CoreFit TRX & Kettlebell, Powerlifting, Olympic lifting, Mobility, & Yoga.

CrossFit

Tuesday & Thursday

AMRAP 15 mins: Muscle-ups and Kettlebell Swings
Complete as many rounds as possible in 15 mins of:

• 12 Muscle-ups
• 36 Kettlebell Swings, 2/1.5 pood

CoreFit

Mobility Workouts This Week

Monday: Calves, Shins, Ankle Stabilizers

Strengthen and mobilize all lower leg muscles. Excellent for runners and dancers.

Wednesday: Core Anti-Rotation and Anti-Tilt

Core stability session designed to protect the spine from inadvertent twists and tilts. Excellent for people that “throw out” their back from time to time.

Powerlifting and Olympic Lifting

Wednesday: Olympic lifting Benchmarks 3 x 5

Power Clean : 5-5-5

Power Clean 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Jerk 5-5-5

Jerk 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Snatch 5-5-5

Snatch 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Yoga Alignment 88

Saturday: Poses 40-59

40. Upward Salute Side Bend Pose Parsva Urdhva Hastasana
41. Banana Pose Bananasana
42. Gate Pose Parighasana
43. Goddess Pose Utkata Konasana
44. Half Lord of the Fishes Pose Ardha Matsyendrasana
45. Half Pigeon Pose Ardha Kapotasana
46. Happy Baby Pose Ananda Balasana
47. Head to Knee Pose Janu Sirsasana
48. Headstand Pose Salamba Sirsasana
49. High Lunge Pose Ashta Chandrasana
50. Intense Leg Stretch Pose Prasarita Padottanasana
51. Intense Side Stretch Pose Parsvottanasana
52. Lizard Pose Utthan Pristhasana
53. Locust Pose Salabhasana
54. Lotus Pose Padmasana
55. Low Lunge Pose Anjaneyasana
56. Peacock Pose Mayurasana
57. Plank Pose Phalakasana
58. Plough Pose Halasana
59. One Leg Folded Forward Bend Trianga Mukhaikapada Paschimottanasana

Yoga Flow

Tuesday: Rocket Flow 1: Session 1

High Intensity Yoga with Arm Balances and Standing Balances. Based on the Rocket I flow, with some modifications to make certain poses and sequences more effective.

Rocket by Paul typically takes 4 sessions to complete for newer yogis. Learning the entire rocket flow takes practice, but the rewards are worth it. There are a total of 95 poses which are spread across 4 sessions. Warmups are repeated every sequence.

Warmup

W1. 5 Rounds Surya Namaskara A

W2. 5 Rounds Surya Namaskara B

Sequence A – Session I

4 Rounds:

1. Utkatasana
2. Ardha Utkatasana
3. Bakasana
4. Chaturanga Dandasana
5. Urdhva Mukha Svanasana
6. Adho Mukha Svanasana
7. Virabhadrasana A
8. Urdhva Prasarita Eka Padasana: Standing Split
9. Ardha Chandrasana
10. Parvritta Chandrasana
11. Virabhadrasana B

Sequence B

2 Rounds

12. Trikonasana
13. Parvritta Trikonasana
14. Parsvakonasana
15. Parvritta Parsvakonasana
16. Vinyasa
17. Pincha Mayurasana

Sequence C

2 Rounds

18. Padangusthasana
19. Padahastasana
20. Upward Reaching Pose on Toes
21. Awkward on Toes

Thursday: Bikram Sequence

Advanced Strength Sequence. Focused on Standing Balance, Backbends, and Folds

1. Pranayama
2. Crescent Pose 45
3. Awkward 30
4. Eagle Pose 60
5. Standing Head to Knee 60
6. Standing Bow Pose 45
7. Balancing Stick 10
8. Standing Split Leg Fold 60
9. Extended Triangle 60
10. Tree Pose 45
11. Pyramid Pose 45
12. Tadasana 45
13. Wind Removing Pose 60 – Pavanamuktasana
14. Cobra – Bhujangasana
15. Locust – Salabhasana
16. Full Locust – Poorna-Salabhasana
17. Bow Pose – Dhanurasana
18. Fixed Firm Pose – Supta Virasana
19. Half Tortoise Pose – Ardha-Kurmasana
20. Camel – Ustrasana
21. Rabbit – Sasangasana
22. Janushirasana
23. Ardha-Matsyendrasana
24. Kapalabhati Pranayama (blowing in breath)

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